Your health should be your number one priority no matter what. For this you need to plan two things accordingly, firstly set up exercise schedule using equipment like dumbbells and resistance bands and the second thing is to maintain a healthy meal plan. Here is a five-day meal plan for you. Have a look:
- Breakfast: A glass of whole milk (calcium intake is crucial for the body and milk is a high source of calcium), a half fried egg and two slices of whole wheat bread.
- Lunch: Pita bread sandwich with grilled chicken pieces, cabbage and cheese and a bowl of fresh fruits (any seasonal fruit of your choice)
- Snack time: One to two small pieces of dark chocolate
- Dinner: Fresh green salad, grilled lamb chops and a bowl of low-fat yogurt
- Breakfast: Two pieces of whole wheat bread, a cube of butter and a glass of soy milk (for all the individuals who are lactose intolerant, soy milk is a good source of protein for them)
- Lunch: Stir fried chicken with mushroom sauce, a bowl of Caesar salad and a grilled peach
- Snack time: A glass of fresh orange juice (or any other seasonal flavor of your choice)
- Dinner: A bowl of Quinoa salad, medium steak with fresh fries and sautéed green vegetables (whatever seasonal vegetable is available)
- Breakfast: Two soft boiled eggs with avocados and a cube of cheese
- Lunch: Hummus with pita bread, a piece of grilled chicken and an apple (or any other fruit that you like)
- Snack time: A packet of Doritos with salsa sauce
- Dinner: Vegetable stew, one to two pieces dinner rolls and a cup of flavored yogurt (any flavor of your choice)
- Breakfast: Cereal with fruit and nut, a bowl of fresh fruit (any fruit seasonal of your choice)
- Lunch: Pita bread sandwich stuffed with tuna fish, lettuce and white beans (tuna fish is a great source of vitamin D) and a glass fresh fruit smoothie
- Snack time: A cup of sugar snap peas with half bowl of hummus
- Dinner: A bowl of tomato soup, chicken pot pie with red onions and a scoop of low-fat ice cream
- Breakfast: A whole wheat bagel with cream cheese and a glass of whole milk coffee
- Lunch: Mixed vegetable soup and a bowl of bean salad
- Snack time: Two to three pieces of grilled chicken wings
- Dinner: Smoked Salmon, prawn curry and a bowl of low-fat yogurt
This five-day diet plan is rich in calcium, proteins, and vitamins. For the rest of the two days left in the week, you can eat whatever you want and have fun. I would call them the cheat days. I hope this article helps you out. Have a wonderful day!
Ida Jones is a mother of two little ones. She enjoys home-based workouts, cardio exercises, and long runs. She loves spending her vacations outdoors with her kids around nature. She believes in clean and healthy eating. She regularly writes about fitness tips and much more at Fitness Grit.